THE PROPER WAY TO HAVE IFTAR

Iftar is the meal of Ramadan, which occurs at dawn. It replenishes our energy levels, so it is important to break the fast with healthy and nutritious food.

While we are focused on enjoying the delicacies after a day of fasting, it is in our best interest to avoid heavy and oily food and rather eat from major meal groups like fruits and vegetables, meat, and proteins.

But what is the proper way to have iftar? Let’s discuss some healthy iftar tips to enjoy this meal and avoid feeling drained and tired in this month of Ramadan.

BREAK YOUR FAST WITH DATES

Nutritionists advise breaking your fast with dates as the first and most important step. Dates are a natural source of sugar, minerals, and vitamins that aid in reducing the weariness that comes with fasting. In addition, dates' alkaline content keeps the stomach's acidity stable even after a full day of fasting.

HYDRATE YOURSELF

As your body is dehydrated after a long day of fasting, you should keep it hydrated by drinking liquid. Do not opt for gulping down fluids in a hurry; instead, drink some water slowly. It is best not to start with sweet fluids or packed liquids, as they contain a good amount of sugar. You can add some mint leaves or lemon slices to the water.

PROTEIN-ENRICHED DIET

We usually come across a lack of a protein-enriched diet at the time of iftar. Protein is an important, healthy food for the body that has gone through a full day of fasting. Choose meals like chicken, beef, mutton, and eggs, as well as plant-based proteins like lentils and beans. 

FRUITS AND VEGETABLES

Eating fruits and vegetables is a sign of a healthy iftar. Most fruits and vegetables are fiber-enriched, such as green beans, guavas, plums, oranges, carrots, and beets, which helps with constipation and gastric issues faced by those fasting in Ramadan. 

WHAT NOT TO DO FOR IFTAR

Some tips to consider if you are keen to have a healthy iftar diet and not feel bloated, tired, and drained after having iftar.

• Do not opt for deep-fried foods, as they disrupt your digestive system and deter the benefits of fasting. Instead, go for grilled or baked food options, which help decrease the amount of fat and calories that come from deep-fried meals.
• Do not overeat at Iftar. One usually feels hungry after 13 to 15 hours of fasting, but overeating leads to discomfort and indigestion. Instead, go for a moderate meal and eat in between.
• Hydrate yourself with water or mint drinks, but avoid sweet and sugary drinks or caffeinated drinks, as it will only increase sugar and calories.